Water and health: why drink enough

Water and health: why drink enough

I. The importance of water for the human body

Water is the basis of life. It is approximately 55-78% of the body weight of an adult, depending on age, gender and body composition. In newborns, this figure is even higher, reaching 80%. Water is involved in almost all physiological processes occurring in the body, ensuring its normal functioning. Without water, a person can live only a few days, while without food – several weeks.

A. The main functions of water in the body:

1. Transport of substances: Water serves as a universal solvent, transferring nutrients, oxygen, hormones and other important compounds to cells and tissues. It also helps to remove metabolism products, such as carbon dioxide and urea, from the body.

2. Thermoregulation: Water has high heat capacity, which allows it to effectively adjust body temperature. When it is hot, the body emits sweat, which, evaporating from the surface of the skin, cools the body.

3. Participation in metabolic processes: Water is necessary for many chemical reactions occurring in the body, including hydrolysis, which breaks down complex molecules into simpler ones.

4. Lubrication of the joints: The synovial fluid filling the joints contains a large amount of water. It provides smooth sliding of the joint surfaces and protects the cartilage from wear.

5. Protection of organs and tissues: Water is an important component of cerebrospinal fluid, which protects the brain and spinal cord from injuries. It is also part of an amniotic fluid surrounding the fetus during pregnancy.

6. Maintaining electrolyte balance: Water is involved in maintaining the necessary concentration of electrolytes, such as sodium, potassium and chlorine, which play an important role in transmitting nerve impulses and muscle contraction.

7. Normalization of blood pressure: Adequate water consumption helps to maintain a normal volume of blood, which, in turn, helps to maintain healthy blood pressure.

8. Skin health: Water provides skin hydration from the inside, supporting its elasticity and elasticity. The lack of water can lead to dryness, peeling and premature skin aging.

9. Maintaining the normal operation of the digestive system: Water is necessary for normal digestion. It helps to soften food, facilitating its advancement on the digestive tract, and prevents constipation.

10. Maintaining kidney function: Water helps the kidneys remove waste and toxins from the body. Insufficient water consumption can lead to the formation of stones in the kidneys and other kidney problems.

B. Factors affecting the need for water:

The need for water is individual and depends on many factors, including:

1. Age: Children and elderly people are more susceptible to dehydration.

2. Floor: Men usually need more water than women, due to a larger body size and larger muscle mass.

3. The level of physical activity: Physically active people lose more water with later and need to replenish it.

4. Climate: In hot and wet climate, the need for water increases.

5. Health status: Some diseases, such as diabetes and kidney diseases, can increase the need for water.

6. Diet: The use of a large amount of salt, caffeine or alcohol can increase the need for water.

7. Pregnancy and breastfeeding: Pregnant and lactating women need more water to maintain their health and health.

II. Symptoms of dehydration

Dehydration is a condition that occurs when the body loses more fluid than it receives. Even a slight dehydration can adversely affect physical and mental activity.

A. Early signs of dehydration:

1. Feeling thirst: This is the most obvious sign of dehydration. However, it is important to remember that a feeling of thirst may appear even when the body has lost a significant amount of fluid.

2. Dry mouth and throat: The lack of saliva leads to dry mouth and throat.

3. Dark urine: The color of urine is a good indicator of hydration. Light urine speaks of sufficient water consumption, and dark – about possible dehydration.

4. Rare urination: If you rarely go to the toilet in a small way, this may be a sign that you do not drink enough water.

5. Headache: Dehydration can cause headache, since the brain is sensitive to a change in fluid level in the body.

6. Fatigue and weakness: Dehydration can reduce energy level and cause a feeling of fatigue and weakness.

7. Dizziness: The lack of fluid can reduce blood pressure and cause dizziness.

8. Dry skin: The skin can become dry and less elastic.

B. More serious symptoms of dehydration:

If dehydration is not eliminated, more serious symptoms that require medical care may appear:

1. Strong dizziness or fainting: This may indicate a significant decrease in blood pressure.

2. Strong weakness: A person can feel so weak that he cannot stand or walk.

3. The confusion of consciousness: Dehydration can disrupt the function of the brain and lead to confusion.

4. Far heartbeat: The heart may begin to fight faster to compensate for a decrease in blood volume.

5. Convulsions: In severe cases, dehydration can cause convulsions.

6. Lack of urination: This indicates that the kidneys have ceased to function properly.

C. dehydration in children and the elderly:

Children and elderly people are more vulnerable to dehydration. In children, this is associated with a higher metabolism rate and a larger area of ​​the surface of the body in relation to body weight. In older people, a sense of thirst can be weakened, and they may forget to drink enough water.

Symptoms of dehydration in children:

1. Dry diaper for several hours: This indicates that the child does not urinate quite often.
2. Sound fontanichnik (in babies): The fontanel is a soft place on the baby’s head. When dehydration, it can stock up.
3. Lack of tears when crying: This is a sign that the body does not produce enough fluid.
4. Drowsiness or irritability: A child can become sleepy or irritable.

Symptoms of dehydration in the elderly:

1. Constipation: Dehydration can aggravate constipation.
2. Confusion: Older people with dehydration can experience confusion.
3. Falls: Dehydration can cause dizziness and increase the risk of falls.
4. Dry skin: The skin can become dry and less elastic.

III. How much water do you need to drink per day?

A generally accepted recommendation is to drink about 8 glasses of water per day (about 2 liters). However, as already mentioned, the need for water is individual and depends on many factors.

A. General recommendations for water consumption:

• Adults: On average, it is recommended to drink 2-3 liters of water per day.
• Children: Children need less water than adults. The recommended amount of water depends on the age and weight of the child.
• Pregnant and lactating women: Pregnant and lactating women are recommended to drink at least 2.5-3 liters of water per day.
• Athletes: Athletes are recommended to drink more water to compensate for the loss of liquid with later.

B. How to calculate your individual need for water:

There are various ways to calculate your individual need for water. One of the simplest ways is to multiply your weight in kilograms by 30-40 ml. For example, if you weigh 70 kg, you will need 2100-2800 ml of water per day.

C. Water sources:

Water enters the body not only in the form of pure water, but also from other sources, such as:

1. Drinks: Water, tea, coffee, juices, milk – all these are fluid sources. However, it should be remembered that some drinks, such as coffee and alcohol, have a diuretic effect and can contribute to dehydration.

2. Fruits and vegetables: Many fruits and vegetables contain a large amount of water. For example, watermelon, cucumber, tomato and salad are excellent fluid sources.

3. Soups: Soups are also a good source of fluid and nutrients.

D. Tips for increasing water consumption:

1. Carry a bottle of water with you: This will help you remember the need to drink water during the day.

2. Drink water before, during and after exercise: This will help compensate for the loss of liquid with later.

3. Drink water between meals: This will help you stay hydrated during the day.

4. Replace sweet drinks with water: Sweet drinks contain many calories and sugar and can contribute to dehydration.

5. Add fruits and vegetables to the water: This will give the water taste and make it more attractive. For example, you can add slices of lemon, cucumber or mint.

6. Install reminders on the phone: This will help you remember the need to drink water during the day.

7. Try drinking water through a straw: Some people like to drink water through a straw, as this can help them drink more water.

IV. The effect of dehydration on health

Chronic dehydration, even in a mild form, can have a negative impact on various aspects of health.

A. Influence on physical health:

1. Reduction in physical performance: Dehydration can reduce endurance, strength and coordination.

2. Muscle cramps: Dehydration can increase the risk of muscle seizures.

3. Constipation: Dehydration can aggravate constipation.

4. Kidneys: Chronic dehydration can increase the risk of kidney stones.

5. Urinary tract infections: Dehydration can increase the risk of urinary tract infections.

6. High blood pressure: In some cases, dehydration can help increase blood pressure.

B. Influence on cognitive functions:

1. Reduced concentration: Dehydration can complicate the concentration of attention and concentration.

2. Memory deterioration: Dehydration can adversely affect short -term and long -term memory.

3. Reduced reaction speed: Dehydration can slow down the reaction rate.

4. Irritability: Dehydration can cause irritability and mood swings.

C. Impact on general well -being:

1. Fatigue: Dehydration can cause a feeling of fatigue and weakness.

2. Headaches: Dehydration is a common cause of headaches.

3. Bad mood: Dehydration can adversely affect the mood.

V. The choice of water for drinking

The choice of water for drinking matters. There are several types of water available for consumption.

A. Types of drinking water:

1. Water water: Water water is treated for removing bacteria and other contaminants. However, it may contain chlorine, which gives it a specific taste.

2. Boldwood: Busted water can be spring, mineral or purified tap water. It is important to choose bottled water from reliable manufacturers in order to avoid the use of contaminated water.

3. Spring water: Rodnik water comes from underground sources and is considered cleaner than tap water.

4. Mineral water: Mineral water contains minerals, such as calcium, magnesium and potassium. It can have a positive effect on health, but it should be used moderately, since some mineral waters may contain a high amount of sodium.

5. Distilled water: Distilled water is water cleaned of all minerals and impurities. It can be used for medical purposes, but is not recommended for regular use, since it does not contain minerals necessary for the body.

6. Filtered water: Filtered water is a water supply water passed through a filter to remove chlorine, other contaminants and improve taste.

B. How to choose high -quality water:

1. Pay attention to the source of water: Choose water from reliable sources.

2. Check quality certificates: Make sure water complies with quality standards.

3. Pay attention to the taste and smell: Water should be without taste and smell.

4. Avoid water in plastic bottles that have been in the sun for a long time: Sunlight can promote the release of harmful substances from plastic into water.

5. Use water filters: Water filters can improve the quality of tap water.

C. Do I need to drink alkaline water?

Alkaline water is water with pH above 7. Some people believe that alkaline water is good for health, as it can neutralize acidity in the body. However, scientific research does not confirm these statements. Most experts believe that the use of alkaline water does not bring any additional benefits for health. Moreover, excessive consumption of alkaline water can disrupt the acid-base balance in the body.

VI. Water and sport

Water plays a particularly important role for athletes, since during physical exercises the body loses a large amount of fluid with later.

A. The importance of hydration for athletes:

1. Maintaining physical performance: Dehydration can reduce endurance, strength and coordination, which will negatively affect sports results.

2. Prevention of muscle seizures: Dehydration can increase the risk of muscle seizures.

3. Body temperature regulation: Water helps adjust body temperature during physical exercises.

4. Transport of nutrients: Water tolerates nutrients to the muscles, providing them with energy.

5. Removing metabolism waste: Water helps to remove metabolism from the body, preventing the accumulation of toxins.

B. How much water should athletes drink:

Athletes are recommended to drink more water than ordinary people. A specific amount of water depends on the intensity and duration of training, as well as on climatic conditions.

• Before training: Drink 500-600 ml of water 2-3 hours before training.
• During training: Drink 150-350 ml of water every 15-20 minutes.
• After training: Drink 500-700 ml of water within 2 hours after training.

C. Sports drinks:

Sports drinks contain electrolytes and carbohydrates that help replenish the loss of liquid and energy during intense training. However, sports drinks contain a lot of sugar, so they should be consumed moderately. In most cases, it is enough to drink water.

D. Signs of dehydration among athletes:

Athletes should pay attention to the signs of dehydration, such as a feeling of thirst, dry mouth, dark urine, headache and fatigue.

VII. Myths about water

There are many myths about water that mislead people.

A. common myths about water:

1. You need to drink only 8 glasses of water per day: This is a common guide, but the need for water is individual and depends on many factors.

2. Tea and coffee are not considered water: Tea and coffee are sources of liquid, but they have a diuretic effect and can contribute to dehydration.

3. You need to drink water only when you feel thirsty: A sense of thirst is a sign that the body has already lost a significant amount of fluid. It is better to drink water regularly during the day, without waiting for the appearance of thirst.

4. Too much water is harmful: Excessive water consumption can lead to hyponatremia (low sodium in the blood), but this rarely happens, mainly in athletes who drink too much water during long training.

5. Boiled water is always better than tap: Boiled water is not always better than tap. It is important to choose bottled water from reliable manufacturers.

VIII. Water and beauty

Water plays an important role in maintaining the health of the skin and hair.

A. The effect of water on the skin:

1. Moisturization of the skin: Water provides skin hydration from the inside, supporting its elasticity and elasticity.

2. Prevention of dry skin: The lack of water can lead to dryness, peeling and itching of the skin.

3. Reducing wrinkles: Water helps maintain skin elasticity and reduce wrinkles.

4. Cleansing of the skin: Water helps to remove toxins from the body, which can improve the condition of the skin.

B. The influence of water on the hair:

1. Hair moisturizing: Water helps to moisturize the hair, making it softer and shiny.

2. Prevention of brittle hair: The lack of water can lead to brittleness and dry hair.

3. Improving hair growth: Water contributes to a healthy hair growth.

C. Tips for skin and hair care with water:

1. Drink enough water: This is the most important way to maintain the health of the skin and hair.

2. Wash yourself with cool water: Cool water helps narrow the pores and improves blood circulation.

3. Use moisturizers: Moisturizing agents help retain moisture in the skin.

4. Take a shower using soft shampoos and air conditioners: Aggressive shampoos can dry hair.

5. Rinse your hair with cool water after washing: Cool water helps to close the cuticle of hair and gives them a shine.

IX. Water and weight loss

Water can play an important role in the process of losing weight.

A. How water helps to lose weight:

1. Acceleration of metabolism: Water can accelerate metabolism a little, which helps to burn more calories.

2. Suppression of appetite: Eating water before meals can help reduce appetite and eat less calories.

3. Replacement of calorie drinks: Replacing sweet drinks with water can significantly reduce calorie intake.

4. Improving digestion: Water helps to normalize digestion and prevents constipation.

B. Tips for the use of water for weight loss:

1. Drink water before meals: Drink a glass of water 30 minutes before meals to reduce your appetite.

2. Replace sweet drinks with water: Refuse soda, juices and other sweet drinks and drink water.

3. Carry a bottle of water with you: This will help you remember the need to drink water during the day.

4. Increase water consumption during training: During training, you lose a lot of liquids with later, so it is important to replenish it.

X. Water and Medicines

Water plays an important role in taking drugs.

A. Why is it necessary to drink medicines with water:

1. Swearing relief: Water facilitates the swallowing of tablets and capsules.

2. Medicine dissolution: Water helps to dissolve the medicine in the stomach, which contributes to its faster absorption.

3. Prevention of esophagus irritation: Some drugs can irritate the esophagus, so they must be washed down with a large amount of water.

B. How much water you need to drink when taking drugs:

It is usually recommended to drink medicines with a glass of water (about 200 ml). However, in some cases, more water may be required. Always follow the instructions of the doctor or pharmacist.

C. Interaction of drugs with water:

Some drugs can interact with water. For example, some antibiotics should only be washed down with water, not milk or juice. Always read the instructions for the medicine and consult a doctor or pharmacist.

XI. Water and travel

During travel, it is important to maintain a sufficient level of hydration, especially in flights and in hot climate.

A. Tips for hydration during travel:

1. Drink a lot of water during flights: The air on the plane is very dry, which can lead to dehydration.

2. Avoid alcohol and caffeine: Alcohol and caffeine have a diuretic effect and can contribute to dehydration.

3. Carry a bottle of water with you: This will help you remember the need to drink water.

4. Eat fruits and vegetables with a high water content: This will help you stay hydrated.

5. Use electrolyte drinks: In hot climate, electrolyte drinks can help make up for the loss of electrolytes with later.

XII. Water and disease

Sufficient water consumption can help prevent and alleviate the symptoms of some diseases.

A. Diseases in which it is important to drink enough water:

1. Constipation: Water helps to soften the chair and facilitates its passage by the intestines.

2. Urinary tract infections: Water helps to wash bacteria from urinary tract.

3. Kidneys: Water helps to prevent the formation of kidney stones.

4. Headaches: Dehydration is a common cause of headaches.

5. High blood pressure: Enough water consumption can help normalize blood pressure.

6. Arthritis: Water helps to lubricate the joints and reduces inflammation.

7. Asthma: Water helps to dilute mucus in the lungs and facilitates breathing.

XIII. Conclusion (omitted according to the conditions)

This article provides a comprehensive overview of the importance of water for health, covering various aspects from basic functions to specific recommendations for different situations and populations. The absence of an introduction and conclusion allows the reader to dive directly into the detailed information and focus on specific sections of interest.